WORKOUT DOCUMENTATION
To stay motivated and to evaluate the success of your training, create a
training plan before beginning a new exercise routine. In your plan, document
data from each training session, such as distance, training time, pulse, as
well as health data, such as body weight, blood pressure, resting heart rate
(measured in the morning right after waking up), and how you feel during
exercise. See the
SAMPLE WEEKLY TRAINING PLAN
on page 39
.
EXERCISE INSTRUCTIONS
Spend about 5 minutes doing warm up stretches before exercising; this
prevents pulled muscles and other exercise injuries. Stretching gets blood
flowing and helps loosen your muscles so they are ready for exercise. While
doing the following stretches, do not force or jerk your muscles, and most
importantly, if it hurts: STOP. After stretching, continue your warm-up by
riding the VeloCycle for 3–5 minutes at a slow speed and the lowest pedal
tension level.
TOUCH YOUR TOES
1. Bend your knees slightly. Let your back and
shoulders relax as you bend over and try to
touch your toes.
2. Hold the stretch for 10–15 seconds. Repeat
3 times.
STRETCH YOUR LEGS, CALVES, & BUTTOCKS
1. Sit on the floor or a cushion. Place your left
foot against your right inner thigh.
2. Bend toward your right foot and try to
touch your toes.
3. Hold the stretch for 10–15 seconds.
4. Switch legs and repeat. Stretch each leg
3 times.
Endurance Training Collection
37
36
VeloCycle User Manual Lifepro
PREPARING FOR EXERCISE
If you have not done endurance or cardio exercise for a long period of time,
you should make an appointment with your physician for a checkup and to
discuss your fitness goals. This is especially important for people who are
over 35, overweight, or have heart/circulatory problems.
EXERCISE RECOMMENDATIONS
HYDRATION
Adequate hydration is essential before and during exercise. During a
30-minute workout it is possible to lose up to 4 cups of liquid. About 30
minutes before beginning exercise, you should drink about 1.5 cups of water.
Take care to maintain balanced hydration during the workout.
EXERCISE FREQUENCY
Experts recommend endurance exercise 3–4 days a week to keep your
cardiovascular system fit. It is important to plan sufficient breaks, to give
your body enough time for rest and recovery. You should take at least one
day off after each workout.
EXERCISE INTENSITY
Many beginners make the mistake of exercising too intensely. If your goal is
to run a marathon, your intensity will certainly be high. However, most people
have fitness goals such as weight reduction, cardiac/exercise training,
stress reduction, and therefore should exercise at a lower intensity. We
recommend aiming for the appropriate target heart rate for your particular
fitness goal
.
See
PULSE AND TARGET HEART RATE
on page 35 for more
information.
DURATION OF INDIVIDUAL WORKOUT SESSIONS
For optimal endurance or weight-reduction training, the duration of each
workout should be 25–60 minutes. Beginners and those who have not
exercised regularly for a long period of time should start with short workouts
of 10 minutes or less in the first week and then slowly increase workout
duration week by week.
